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WOD Blog
 | Thu, Oct 24 2019 |  |
 | Thu, Dec 19, 2019 at 6:00pm CFM Annual Christmas Party |
| Thu, Dec 17, 2020 at 6:00pm CFM Annual Christmas Party |
| Thu, Dec 30, 2021 at 6:00pm CFM Annual Christmas Party |
| Fri, Dec 16, 2022 at 6:00pm CFM Annual Christmas Party |
| Fri, Dec 15, 2023 at 6:00pm CFM Annual Christmas Party |
| Most Recent Benchmark: 12 Days of Christmas WOD on Dec 22, 2025 (79 days ago) |
Thursday October 24 2019(Time) Thursday October 24 2019 Firm Foundations tonight after the 5:30 pm WOD. Dinner will be served! Open WOD 20.3 announced tonight at 6 pm! Strength: 3 x 5 Bench Press 3 x 5 Pendlay Rows Thursday 'Pre-Game' At low intensity… Part A 3:00 Bike Row, or Run: Minutes 1+2 - Light Pace Minute 3 - Fast Pace 3 Rounds (moderate intensity): 300 Meter Row or 22 cal bike 5 Strict Pull-Ups + 10 Pushups + 15 Air Squats 10 Dumbbell Hang Clean and Jerks (light load) 10 Barbell Overhead Squats (light load, if not empty) *Rest :45s-1:00 between efforts. Aim is to fully control intensity. Part B 3:00 Bike Row, or Run: Minutes 1+2 - Light Pace Minute 3 - Fast Pace 3 Rounds (low intensity): 4 Scap Retractions - Video 8 Superman Rocks 16 Overhead Circles (8 each direction) *Light plates (between 2.5-5# for the overhead circles) https://www.youtube.com/watch?v=QEOHnH7Wpsg&feature=youtu.be |
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